11 Best Female Chest Workout At Home Without Equipment

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Most people believe that you need a gym and exercise equipment to workout. Honestly, working out at home might be very difficult, especially when you are starting alone, hence many people prefer to get personal training equipment which they could rely on for an easy workout and ultimately, better results.

Sadly, this is not always easy to achieve as working out in gyms requires much effort and exposure to people and surfaces, which is very risky especially in this COVID 19 pandemic, and getting personal training gear could be very expensive especially the exercise equipment.

But fortunately, there are numerous exercises you can run at home without equipment. You don’t need dumbbells, resistant bands, kettle bands, or any other form of training tools. There are unlimited ways you can work your body muscles to achieve that perfect body.

From squats to pushups, you can build up great body strength and do a within-space cardiovascular routine with some easy arm and chest workouts without weights what’s best, is that it is easier for you to monitor the effects as you can balance your body weight on your own without external support.

The chest is a mass buildup of muscle and bones which carries the body and determines our posture.

Your chest requires intense fitment and an exercise routine with a focus on the upper part of the body is ideal.

Shoulders and arms demand much effort too as they help to balance your upper body mass and help you feel strong and fit. Remember no exercise routine is complete without healthy food and protein supply. and that is why this article will you in eating clean for your body goal.

11 Best Female Chest Workout At Home Without Equipment

This body region is quite delicate, which means you shouldn’t put too much pressure with heavy weights to avoid health complications or too little if you want to see results at all.

Even though many upper-body exercises might require dumbbells and weights, we have compiled a list of easy female chest workout at home (no equipment or affordable easy to use equipment) for the ladies out there who desire to work out their chests for a firmer look and great posture.

Here are 11 best female chest workout at home without equipment.

No 1. Push-ups

Yes, pushups. If you are just starting, then pushups might seem almost impossible but this is one of the most effective arms and chest workouts without weights.

 It targets your core, pectorals, deltoids, and triceps which are very essential in building your chest and arms.

The pros outweigh the cons and so on, you’ll begin to see results. You’ll need always to do a little warm-up before starting to prepare your body.

You could do pushups as a simple 10-minute chest workout (no equipment). Try out these easy steps for the best results.

  • Position yourself in a flat position on the ground.
  • Lay your palms flat and place your hands and legs shoulder-width apart.
  • Lift yourself in an ascending degree from your feet to your head by putting pressure on your palms.
  • Lower your chest to the floor and bend your elbows. You may drop to your needs to support your weight.
  • Tighten your body muscles and align your spine, abs, and neck.

    Repeat this severally for an easy 10-minute chest workout (no equipment).

No 2. Incline Push-ups

This is a 10-minute chest workout highly regression pushup which elevates your upper body.

  • Get a mid-high table and position yourself at a fair distance.
  • Space your legs and arms at shoulder-width.
  • Do a plank position and tighten your muscles
  • Bend and rest your entire weight on the table

Place pressure on your palms and push your body up while propelling your chest.

No 3. Decline pushups

This move comes directly after the incline pushup.

  • Get a mid-high table and position yourself at a fair distance.
  • Space your legs and arms at shoulder-width.
  • Bend and rest your entire weight on the table
  • Put enough pressure on your arms to lift yourself to a half body stance
  • Rest your weight on the table again and then push yourself up and down.

Repeat this severally for up to 20 times in at least 3minutes.

When you begin to feel your whole weight on your chest, then you’ve been doing this well. It’s a simple 10-minute workout (no equipment). Remember, the higher you place your feet, the harder it gets.

No 4. Diamond push-ups

This is probably the most difficult exercise in our 11 best female chest workouts at home without equipment list so you need to brace up. This activity requires great concentration on this position which could produce a somewhat tearing sensation of the shoulder and arm muscles whereas your muscles are only expanding.

For an easier routine, follow these steps.

  • Ensure your index finger and thumbs form a diamond shape by placing them together.
  • Spread your legs and hands at shoulder width.
  • Rest your whole weight on your arms and push yourself up and down.
  • Do this repeatedly and you’ll soon feel the pressure on your arms and chest area.

No 5. Downward Dog Push-Up

This routine is very beneficial for arm and chest workouts without weights.

  • Get down on your four limbs and place your wrists under your shoulders and knees under your hips. Tighten your chest muscles and strengthen your legs.
  • Drop your head between your biceps until you achieve an inverted V-shape position.
  • You should feel a nice stretch on the back of your legs but ensure that your heels do not touch the floor.
  • Touch your right toes with your hand while your torso area rotates.

Return to your previous position in a high plank then do pushups.

No 6. Wall angle

This female chest workout at home without equipment routine could be quite tricky. Here is the best way to do this exercise.

  • Stand with your back facing a wall
  • Press your shoulders, head, and back against the wall
  • Lift your arms above your head
  • Move your arms down towards your shoulders
  • Increase the speed and tighten your mid-body muscles.
  • Push your weight towards your chest and repeat 15-20 times.

This has proven to be a very effective arm and chest workouts without weights.

No 7. Wide Push-Ups

Wide position pushups help extend chest mass as your muscles expand overtime.

  • Lie in a push-up position
  • Spread your arms as wide as possible
  • Rest your weight on your chest and elbow
  • Slowly push yourself up and down
  • Align your neck abs and highs with your spine.

Repeat this 20 to 30 times.

With time, you should begin to feel a muscle expand and your body weight on your arms and chest. This method is ideal for arm and chest workouts without weights.

No 8. Plyometric Pushups

Also known as the “jumping up push-ups”, this is a high level push up exercise which you should only attempt when you’ve made significant progress with the regular pushups.

  • Start in a regular pushup position.
  • Lower your weight to the ground by pushing your weight through your hands.
  • Lift yourself in a jumpoffish way and balance yourself on your arms and hands in an upright position.

Continue this for some minutes to achieve one of the best arm and chest workouts without weights

No 9. Mountain climbers

This exercise combines rapid leg movement with a firm arm and shoulder hold. It is very ideal for arm and chest workouts without weights.

  • Lie in a push-up position
  • Tighten your abs and raise your left knee to your chest
  • Push the knee back and bring the other one to your chest
  • Do this quickly as if you are climbing
  • Straighten your arms and shoulder.

For the ladies, this female chest workout at home helps achieve an upper a lower body exercise without equipment.

No 10. Plank Tap

This plank routine helps strengthen arm and chest without weights It is more of a stiff body side pushup. Here’s how it works

  • Do a high plank with your palms placed flat on the ground.
  • Spread your hands and shoulder and tighten your abs and side muscles.
  • Place your left hand on your right shoulder and raise your hips as high as possible
  • Repeat this on your right side and continue changing sides simultaneously.

For best effects, spread your legs wider and push your chest forward.

 No 11. Superman Arm Extension

This superman arm extension is excellent for a perfect.

  • Lie flat, face down.
  • Position your body, superman style without crouching your lower back. 
  • Stay in this raised position and extend your arms above your head.
  • Move back to the goalpost position and repeat it.

These 11 best female chest workouts at home without equipment are very effective but only give results when applied properly, regularly and on a consistency base. Good luck ladies!

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